Foot pain when you walk? 5 Stretches to help release pain from plantar fasciitis.
Hi there, I hope you are having a great day.
Let’s begin our newsletter with something funny.
Three brothers aged 92, 94, and 96 live in a house together.
One night the 96-year-old draws a bath, puts his foot in, and pauses. He yells down the stairs, "Was I getting in or out of the bath?"
The 94-year old yells back, "I don't know, I'll come up and see." He starts up the stairs and pauses, then he yells, "Was I going up the stairs or coming down?"
The 92-year-old was sitting at the kitchen table having coffee listening to his brothers. He shakes his head and says, "I sure hope I never get that forgetful." He knocks on wood for good luck. He then yells, "I'll come up and help both of you as soon as I see who's at the door."
If your first steps in the morning or after you have been sitting for a while are painful, you may be suffering from Plantar Fasciitis.
Plantar Fasciitis involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.
This condition is more common amongst runners, people who are overweight, and those who wear shoes with inadequate support.
Sometimes, just changing shoes might fix the problem but if it persists, you may want to consider adding these stretches to your daily routine.
Are you ready?
Plantar Fasciitis stretches
This is what you’ll need for the stretches
1- Foot lift
A great drill to do first thing in the morning before you take your first steps.
Lift your toes off the ground and then the heels. Repeat that 20 times.
2- Calves stretch
Lean against a wall and stretch your calves, 1 leg at a time.
Make sure your heel is fully on the floor. Hold that stretch for 2 seconds then release. Repeat 10 times per side.
3- Foot stretch
Put the stretch band on the toes and pull on the band. Hold it for 2 seconds and release. Repeat it 10 times per foot.
4- Foot roll
Using the massage ball, roll your entire foot for 30 seconds per foot.
5- Toe crunch
This one is more of an exercise than a stretch.
Place a towel under your foot. Now flex the toes and bunch the towel underneath the foot. Repeat that 10 times per side.
My take
If you suffer from Plantar Fasciitis, you know how painful it can be.
Physical therapists might suggest orthotics or shoe inserts. Sometimes, simply changing your shoes might do the trick.
They may also suggest a night splint which helps stretch your calf muscle and supports the arch of your foot.
The stretches I just shared with you are also very effective. But they must be done consistently if you want to see results.
Even if you don't suffer from Plantar Fasciitis, it’s always smart to do foot and calf stretches daily. Add them to your routine.
But before you do anything, see a doctor or physical therapist for the best course of action.
As always, please share this newsletter with someone you care about
laurentamzallag.com/blog/2021/12/09/plantarfasciitis
And now, let’s eat.
Close your eyes and imagine yourself laying by the beach in the Mediterranean.
Now, let’s order, from the beach restaurant, a healthy Mediterranean meal.
How about a Greek Stuffed Portobello mushroom burger? YUM!!
Bon appétit!
